body

Enzymes break down carbohydrates into simple sugars, proteins into amino acids and fats into fatty acids. The compounds are absorbed into the blood and distributed to the body’s cells. Our body uses the energy from food to regulate functions such as breathing, body temperature, brain function and circulation. The Basic Metabolic Rate (RMR) is the amount of calories that each person needs for these basic functions. The endocrine system controls the rate and direction of metabolism. The thyroid gland and pancreas secrete hormones that determine how fast or slow the chemical reactions of metabolism take place in our body.

A common misconception related to obesity is that it’s due to a slow metabolism. The truth is, most overweight individuals do not become that way because of a slow metabolism. In fact, studies have shown that obese individuals burn more calories than lean individuals because their bodies need more energy to function. People gain weight because of poor eating habits and low levels of activity. In extremely rare cases, hormonal disorders will slow the metabolism to levels well below normal, causing excessive weight gain. While it’s true that some individuals have a genetic disadvantage that causes them to gain more fat than average individuals, the genes do not cause the fat gain; poor eating habits and inactivity cause fat gain. The key to maintaining proper weight is making healthy eating decisions and controlling portion size.

Age is another misconception with slow metabolism, but this is due to a loss of muscle and not a natural slowing of the metabolism. Lean muscle burns more calories than fat and as we age, we tend to workout less. Regardless of your body composition, there are several ways to increase your metabolism naturally.

• Eat, small frequent meals. When you go a long time in between meals, your body decreases your metabolism to conserve energy and prevent starvation.

• Drink ice water. Calories are burned warming the water to body temperature.

• Interval training. Interval training increases your RMR for the following 24 hours due to post-exercise oxygen consumption.

• Weight training. Muscle burns more calories than fat.

The practice of using cold water to treat various ailments and conditions has been used for centuries all over the world.

In ancient times, cold water was used for therapeutic purposes by the Egyptians, Greeks and Romans. Hippocrates recommended bathing in spring water and the Egyptians were aware of the analgesic and anti-inflammatory properties of cold. Roman baths had a series of heated rooms that culminated in a cold water plunge at the end.

Other cultures, such as Native Americans, Russians and Japanese, have a history of using cold water for health and spiritual cleansing.

Modern day cold water therapy traces back to the 1920’s when a German farmer named Vincenz Priessnitz, developed a new medical treatment called “hydrotherapy.” He turned his family’s property into a sanitarium, and people from all walks of life, including the rich and famous, came in hopes that cold water could cure their ailments. It soon spread to other parts of the world, as medical records reflected the healing benefits of hydrotherapy.

Today, athletes and everyday people are using cold exposure to reap health benefits.

• Helps improve metabolism

  • In one study participants were immersed in cold water for one hour and their resting metabolism increased by 93% in 68 degree water and 350% in 57 degree water, while there was no metabolic change in warm water.

• Keeps hair and skin healthy

  • Cold water helps retain natural oils in your hair and keeps your skin hydrated.

• Strengthens your immune system

  • There was a 29% reduction in sickness for participants who participated in a cold shower regiment compared to the control group in one study.

• Relieves depression

  • A study showed that cold hydrotherapy can activate the sympathetic nervous system and increase the blood level of beta-endorphin and noradrenaline in the brain, which resulted in an anti-depressive effect.

• Reduces muscle soreness

  • There was evidence that cold-water emersion reduces muscle soreness for 24, 48, 72 and 96 hours after exercise compared with a passive treatment.

Tips for Getting Started

While there are facilities that offer cold therapy services, such as cryotherapy chambers, the easiest way to get started is free and can be done in the convenience of your own home, just like James Bond.

Start with warm water while you do your normal washing routine. Then gradually make the water colder until it’s as cold as it goes. You want the temperature to be 70 degrees Fahrenheit or colder to get the most benefit. Try to stay in for 30 seconds and work your way up to 5 minutes.

Another method is to take a contrast shower, which is when you go back and forth between hot water and freezing cold water. Spend a minute In hot water then switch it to cold for one minute – repeat this several times.